Vitamin D Can Boost Your Immune System, According To Science & Here's How To Get More Of It

You already know that vitamin D is good for you. Now, new research from the University of Edinburgh in Scotland suggests that vitamin D boosts the immune system and could potentially stave off autoimmune diseases. Previous studies have already indicated that people living in higher latitudes where there is less sunlight might be more likely to develop multiple sclerosis, an autoimmune disease characterized by inflammatory attacks on the central nervous system. This new study, published in the journal Frontiers in Immunology, states that vitamin D deficiency could indeed be connected to the onset of autoimmune diseases like MS, Science Daily reported in a news release.

The research focused on how vitamin D affects the body's immune system, specifically its ability to produce T cells, which help fight infections. By studying cells from both mice and people, researchers discovered that "vitamin D caused dendritic cells to produce more of a molecule called CD31 on their surface and that this hindered the activation of T cells," the news release explained. "CD31 prevented the two cell types from making a stable contact — an essential part of the activation process — and the resulting immune reaction was far reduced."

The findings are important in understanding how vitamin D deficiency affects the immune system and potentially makes people more susceptible to autoimmune diseases. Making sure you're getting enough vitamin D can help keep your immune system healthy and strong. According to the national Institutes of Health, the recommended daily dose of vitamin D for healthy adults between the ages of 19 and 50 is 600 IU.

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When I moved from Maine (a state with very little daylight during the winter) to California, I had my vitamin D levels tested and I was deficient. If you're worried you're not getting enough vitamin D, particularly because you live in a cold, cloudy climate, there are definitely things you can do to get more of it.

Not sure how to tell whether or not you're getting enough vitamin D? Signs of vitamin D deficiency include depression, anxiety, fatigue, weakness, muscle cramps, joint pain, or getting sick often, according to Jami Cooley, RN, on the website University Health News. Get your vitamin D levels tested by your doctor if you suspect a deficiency.

If you're not able to get enough sunlight to boost your vitamin D levels naturally, all is not lost. Cooley noted that you can opt to sit in front of a light box for 30 minutes each morning. In addition, you can also take a vitamin D supplement. That being said, deciding which vitamin or supplement is best for you can be overwhelming.

When doing research, you might notice that there is more than one kind of vitamin D — D2 and D3. According to a study published in the journal Mayo Clinic Proceedings, there is no definitive evidence about which one is better, though the study did find that vitamin D3 stays in your body longer, which means you need to take it less often.

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If your vitamin D levels are normal and you just want to make sure you're maintaining adequate levels of vitamin D, you can also get it from foods. Incorporate things like fatty fish (such as tuna and salmon), fortified foods like dairy, orange juice, soy milk and cereals, cheese, egg yolks, and mushrooms into your diet, Medical News Today advised.

What's more, with vitamin D, there can be too much of a good thing. The Vitamin D Council reported that symptoms of vitamin D overload can include feeling ill, loss of appetite, excessive thirst, urinating more frequently, constipation or diarrhea, abdominal and bone pain, confusion, and fatigue. If you're healthy, stick to the recommended dosage, get outside or in front of a light box for 30 minutes every day, and eat vitamin D rich foods. If you suspect your vitamin D levels are too low or too high, see your doctor before starting a vitamin D regimen.

The SEVEN Signs You’re Not Eating Enough Protein

From thinning hair to flabby muscles and brain fog: The SEVEN signs you’re not eating enough protein (and simple tips for how to get more

Government says protein consumption should be 0.8g per kilo of body weight

Despite this, countless people regularly fail to eat anywhere near this amount

Here, nutritionists Rick Hay and May Simpkin share their advice on getting more  

By Anna Magee For Healthista

Published: 09:51 EDT, 19 October 2018 | Updated: 10:55 EDT, 19 October 2018

Whether you’re the type that shuns carbs or the one that avoids all fat, one food group that’s probably on your radar is protein – but it can be confusing. 

Not if you read this need-to-know guide.

In recent years, protein has become the macronutrient literally on everyone’s lips. But according to new research by Healthista, more than 90 per cent of us don’t know how much we need. 

Here, British nutritionists May Simpkin and Rick Hay reveal the seven signs you're not eating enough protein. 

In recent years, protein has become the macronutrient literally on everyone’s lips. But according to new research, more than 90 per cent of us don’t know how much we need. Here, British nutritionist May Simpkin reveals the seven signs you're not eating enough protein

You’re craving salty or sweet foods 

‘Protein slows down the release of sugars into the blood stream, and therefore helps to ensure blood sugars are balanced,’ says Ms Simpkin.

‘A low protein, high carb diet will release sugars quickly into the blood stream. Once insulin is released to remove these sugars, cravings will kick in as blood sugars quickly drop’.

Your muscles are flabby 

If you’re not eating enough protein, your body will have no choice but to break down muscle to ensure its needs, Ms Simpkin asserts, an effect that will be pronounced if you exercise a lot as your body will be using muscle as fuel which is not a good idea.

‘This will result in weakened muscle tone, reduced muscle mass and weak joint support. 

Without enough protein, your body will also take longer to recover following injury you may also get increased muscle and joint aches,’ says Ms Simpkin.

Are you getting enough? Government says protein consumption should be 0.8g per kilo of a person's body weight - but many fall short

‘A low protein, high carb diet releases sugars quickly into the blood stream. Once insulin is released to remove these, cravings will kick in as blood sugars quickly drop’, says Ms Simpkin

You hair’s failing out.

Okay maybe it’s not that serious but if your hair skin and nails aren’t as radiant as you would like, your protein intake might be the reason.

‘Lack lustre or thinning hair, weak or brittle nails, nail ridges and dry, flaky skin are all initial indicators of lack of protein, as the body is unable to regenerate the cells efficiently to replace dead cells,’ says Ms Simpkin.

Poor immune health 

Getting sick often is an indicator of poor immune health and can be as a result of lack of proteins, as immune cells are all made up of protein.

‘Without enough protein, immune cells cannot repair and multiply quickly enough to combat bugs and germs,’ says Ms Simpkin.

Eat better: Neurotransmitters such as serotonin and dopamine are all made up of proteins, while a lack of protein can lead to low mood, poor concentration and reduced mental alertness

Brain fog 

Can’t concentrate? Blame your lunch. ‘Neurotransmitters such as serotonin and dopamine are all made up of proteins.

‘A lack of protein can lead to low mood, poor concentration and reduced mental alertness and these can also be exacerbated with similar symptoms of poor blood sugar balance if you’re not eating enough protein’.

Poor sleep 

Can’t sleep? Blame your dinner. Without enough protein, hormone production is compromised and cause imbalances that will ultimately affect sleep quality and disrupt your night’s sleep.

‘Tryptophan is an essential amino acid that helps to induce sleep and eating a little protein around bedtime can help to improve sleep quality,’ says Ms Simpkin. 

Find tryptophan in protein foods such as seeds and nuts, turkey breast, some cheeses, beans and lentils and eggs.

Bed head: Without enough protein, hormone production is compromised and cause imbalances that will ultimately affect sleep quality and disrupt your night’s sleep

Stress

 The release of stress hormones can increase muscle and tissue breakdown and it is important to note that this can be either physical stress (from over-exercising) or emotional stress, Ms Simpkin asserts.

If you’re not getting enough protein in your diet, there will be nothing to rebuild your tissues that are suffering as a result of your stressful lifestyle.

Why is protein so important? 

While a third (31 per cent) of survey respondents said they knew protein was good for them but they didn’t know why, a fifth (19 per cent) couldn’t name a single protein benefit.

It’s hard to over-estimate the importance of proteins, says Ms Simpkin. We need protein for virtually every process that takes place in the body.

The eggs factor: Eggs are an excellent - and affordable - source of protein, especially the whites which have virtually no nutritional down-sides

‘Firstly, protein is an important component of every cell in the body and is an important building block for hair, skin and nails as well as muscle and cartilage.

‘It is therefore crucial for tissue and muscle repair and a deficiency in protein intake will compromise the efficiency of this process. You also need protein to produce enzymes, hormones and neurotransmitters, all essential to the body’s day to day functioning’.

How much protein do you actually need? 

According to government guidelines, your protein consumption should be 0.8g per kilogram of body weight. For an average sedentary woman, this is around 46g of protein per day (56g for men).

‘This is a minimum daily average and should be considered a starting point,’ says Ms Simpkin. ‘Your protein requirement will be based on your personal health goals and lifestyle and factors such as activity levels, age, muscle mass and current health status need to be considered’.

In the following scenarios, Ms Simpkin has recommendations for protein needs:

- If you’re an average healthy woman with a sedentary lifestyle: 1.0g/kg of body weight.

- If you exercise regularly: 1.1-1.6g/kg of body weight.

- If you’re very active and focusing on resistance training for around an hour a day: 1.2-2.0g/kg of body weight.

- If you want to lose weight and training/exercising around three times per week: 1.2-1.5g/kg of body weight.

- If you’re an endurance athletes: 1.3-1.6g/kg of body weight.

Animal magic: Meat proteins are ‘complete’ proteins as they contain all these essential amino acidsm unlike plants and pulses

How to get enough complete protein 

Meat-eaters 

Eating quality proteins from lean beef, fish, poultry, eggs and diary as well as plant-based sources will provide all the essential amino acids that your body needs to function properly.

‘In nutrition terms, the word ‘essential’ means these amino acids must come from the diet because your body can’t make them,’ says Ms Simpkin.

‘Animal proteins are ‘complete’ proteins as they contain all these essential amino acids, whereas plant proteins are not all complete and will need to be combined to ensure an intake of all the essential amino acids.

‘Foods that provide all eight essential amino acids include meat, fish, chicken, eggs and dairy as well as wholegrains like quinoa and brown rice,’ Ms Simpkin asserts.

Vegetarians 

Eating eggs and dairy (and fish if you’re a pescatarian) will be a good source of first class protein alongside wholegrains to ensure variety in food choices,’ says Ms Simpkin.

Whilst grains do contain all of these essential amino acids, they are in varying amounts and therefore combining these foods in reasonable quantities will ensure adequate intake of each (see below).

Crack them open! Adding nuts and seeds will provide varied amino acids and essential fatty acids for optimal health

Vegans 

‘Ensure protein from a variety of sources, mixing for example soy foods and grains or beans/pulses where you can,’ Ms Simpkin advises. ‘This will ensure adequate intake of the essential amino acids the body needs’.

Other complete protein combos include: wholegrains such as brown rice and quinoa and beans/pulses such as chickpeas, soybeans and lentils. 

Adding nuts and seeds will provide varied amino acids and essential fatty acids for optimal health.

When should you get most of your protein? 

Like most of our readers we were baffled by protein – especially when to eat it. The survey results for example, also found that nearly two thirds of us get their protein fix only at dinner.

‘Most people have a huge protein fix at dinner but very little throughout the day,’ says Rick Hay nutritionist and lecturer in weight management at the College of Naturopathic Medicine.

‘This not only puts pressure on the body’s digestion it also doesn’t give your body the best chance to use the protein and break it down into amino acids needed to rebuild and reshape the body.

‘If you have too much protein all at once, your body will likely excrete all those precious amino acids through your poo and may store the excess as fat,’ says Mr Hay.

Have protein at every meal 

Ms Simpkin agrees. ‘Research has shown that eating your protein, spread out throughout the day is more effective when building muscle than eating the majority in the evening meal,’ she explains.

‘Protein is a complex nutrient and requires more energy to break down than carbohydrates,’ says Ms Simpkin. That means simply eating it can boost your metabolic rate, helping with weight loss.

‘Furthermore, as this complex nutrient also takes longer to break down and process as part of the digestion, there is the additional benefit of helping you to feel fuller for longer, curbing cravings and reducing appetite – another good reason to have a little at every meal’.

A 2018 review confirms that there is good evidence to suggest that eating protein pre and/or post workout helps significantly with muscle building.

‘It has also been shown that protein intake immediately after exercise (within 1 hour) plays an important role in ensuring optimal recovery and generally optimizing physical performance,’ says Ms Simpkin.

This article originally appeared on and has been reproduced with the permission of Healthista. 

THE SIMPLE RULES THAT HELP YOU GET ENOUGH PROTEIN

‘As a rule of thumb aim to eat two palm sizes portions per day whether it be meat, fish, poultry, nuts, tofu, tempeh, beans or pulses,’ says Mr Hay. Then you can add small amounts of protein to other meals.

‘If you’re a meateater this might be chicken or turkey breast as part of lunch and grilled salmon as part of dinner.

‘If you’re vegetarian, scrambled organic/free range eggs with avocado as breakfast, falafel wrap for lunch and tofu or tempeh stir fry or lentil/ bean casserole at dinner.

‘Meateaters or vegetarians can supplement with a high quality protein bar as a snack or post exercise,’ says Mr Hay.

‘KIND Protein bars are low sugar and pack in 12 grams of protein per serve.

‘Vegans can try beans on toast for breakfast and lentil, tempeh and vegetable soup/stew or chickpea and tofu veggie curry served with a quinoa/brown rice mix for dinner, Mr Hay asserts.

E. Coli Mystery Solved: Ground Beef Is Source Of Outbreak, CDC Says

By Debra Goldschmidt, CNN

CNN — Ground beef is the food responsible for a mystery E. coli outbreak involving 109 cases of illness in six states, according to preliminary evidence, the US Centers for Disease Control and Prevention said Friday.

"Ill people in this outbreak report eating ground beef at home and in restaurants," the CDC said in its outbreak update.

No single supplier, distributor or brand has been identified as the source of the outbreak. Therefore, no recall has been issued, and the CDC is not recommending that consumers avoid ground beef at this time or that restaurants stop serving it.

Illnesses are now being reported in six states: Georgia, Kentucky, Ohio, Tennessee, Virginia and Indiana.

That's one more state and 13 more illnesses since the previous update reported by the CDC on Tuesday.

As part of the investigation, 75 of those reporting illnesses have been interviewed by health investigators. Eighty-four of them reported eating ground beef in the week before their symptoms began, according to the CDC.

Symptoms include severe stomach cramps, diarrhea and vomiting. They begin, on average, three to four days after ingesting the bacteria. Most people recover in five to seven days. The first reported symptoms from this outbreak began March 2.

Seventeen patients have been hospitalized due to their illness.

Federal, state and local health officials are continuing to investigate.

In the meantime, the CDC reminds consumers to prevent E. coli by washing hands, cooking ground beef to an internal temperature of 160 degrees, as measured with a meat thermometer, and keeping foods that aren't cooked away from raw beef to prevent cross-contamination.

The Pre-workout Foods That Will Help You Burn Fat Faster

Let’s get one thing straight — if we’re going to wake up early so we can hit the gym before work, you better believe we want to make the most of our time there. Otherwise, why even bother getting out of bed? But instead of focusing on what we do at the gym, we’re looking at how what we eat before we work out can impact our exercising. We interviewed several doctors and nutritionists, and it turns out there are several foods that can actually help you work harder and burn more fat when you’re at the gym. If you’re looking to give your metabolism that little extra push before getting sweaty, try one of these foods.

1. Pineapple

Dr. Shaikh Sadaf, an endocrinologist at London University, told SheKnows that pineapple is one of the best fat-burning foods you can eat before you work out. It’s high in carbohydrates, but also high in fiber, meaning it will fuel you consistently through your workout without any dramatic spikes in blood sugar. Like most fruit, it’s also full of water to keep you hydrated while you exercise.

2. Lemon juice

Several of the doctors and nutritionists we spoke to said that lemon juice is one of the best fat-burning pre-workout foods around. Medical writer Usama Azam told us that’s because lemon helps “increase the metabolism of the body and burn extra calories,” while you’re working out. He recommends drinking a glass of water mixed with the juice of half a lemon about 15 minutes before you start exercising for the greatest impact.

3. Oatmeal 

Oatmeal really is one of the healthiest breakfasts around, and more than one doc we spoke with said it’s a fat-burning wonder. That’s because this high-fiber complex carb gives you the energy you need during your workout to push yourself a little harder, so you get the most out of your gym session. Which type of oats is best? According to Amine Ould-Laib, a nutritionist for Spoon Guru, whole-grain oats, like steel-cut oats, are best. “By using whole-grain oats as opposed to instant oats, we can avoid the post-meal spike and crash in blood sugar,” Ould-Laib tells SheKnows.

4. Banana

Just about every expert we spoke to agreed that bananas are an ideal pre-workout food. That’s because they contain lots of carbohydrates and fiber. “Before you go to work out you have to think of foods which are high in carbohydrates,” explained Usama Azam, MD. They’ll “not only give you a boost in energy to maximize your workout but also help in burning the fat.”

5. Fruit and nuts 

Sometimes, you get the best effect by combining foods with different nutrients together. “Pair a high fiber fruit like an apple with a plant-based food that provides a combination of protein and fat (such as a handful of almonds) which will provide a balanced mix of complex carbs, healthy fats and protein,” Rachel Fine, a Registered Dietitian and owner of To The Pointe Nutrition told SheKnows.  “The high fiber complex carbs will supply immediate but sustained fuel for the workout while allowing for increased fat burn on longer distances and longer workout durations.”

Snack on one of these items before your next workout, and you might see a big difference.